Warm-Up
Thoracic Spine Isometric Holds
Single-Arm (Foot Supported) Static Hang x 30 seconds per side
Toe Tap Pike x 20 reps

Followed by…

10 Minutes of Gymnastics Skills Practice of Your Choice

Conditioning
Every 7 minutes, for 35 minutes (5 sets) for times of:
250 Meter Row
25 Push-Ups
30 Jumping Lunges
40 Air Squats

Please note times for each of your 5 sets, paying particular attention to your abillity to maintain a pace, in which round pace dropped off, and on which movements you lost the most time over the course of the sets.